ARTHRITIS PAIN FINDING RELIEF FROM YOUR
N E W S L E T T E R
ARTHRITIS PAIN F INDING RELI EF FROM YOUR
make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there
When you experience an injury, dealing with the pain that comes as part of the aftermath is expected. While painful, most of the time when recovering from an injury you can find comfort in the knowledge that the pain is temporary. As your body heals, as you go through the motions of building your muscle mass back and improving flexibility with physical therapy, you know that in time you will feel like yourself again. This knowledge gives you something to work towards, and helps the pain feel more manageable—even when it is intense, and never- fleeting. Arthritis pain is different. Arthritis doesn’t develop as a result of an injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can
Without cartilage, the bones would rub against one another with each movement, and would cause extreme pain. As the cartilage breaks down, so, typically, does the bone, and as the shapeof the jointchanges itbecomesevenmore difficult for it to function smoothly. Furthermore, the ligaments and tendons around the joint will often stiffen, and the muscles surrounding the joint will weaken, making it altogether more difficult and painful to move. While arthritis pain typically develops gradually, the realization of what you are dealing with can stillcomeasashock. Insomecircumstances the pain will appear more abruptly, especially when the pain develops in association with a change in weather or other environmental circumstance.
anything I can actually do about it? Understanding Arthritis Pain
Osteoarthritis is the most common chronic condition to affect the joints. Almost 30 million adults in the United States struggle with the condition, and while it can influence anyone of any age, it most frequently develops among those who are most prone to overuse—those who are over the age of 65. Arthritisoccurswhen there isabreakdownof the cartilage that covers the ends of the bones.This cartilage is what allows the joints in the elbows, ankles, knees and hips to move with freedom.
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Overcoming Arthritis Turning to over the counter pain medications to cope with arthritis pain is ineffective as a long- term solution. While some of the medications may provide temporary relief, they will not help you overcome the pain for good. Physical therapy, on the other hand, can provide actual relief from arthritis by helping to rebuild strength in the joints through targeted movements and flexibility exercises.
and movements can reduce inflammation, and thereby reduce pain. Physical Therapy and Arthritis Physical therapy is highly recommended for the treatment of arthritis because it can strengthen and support the joints through guided practice of movement and strength building exercises. Typically, the best activities for arthritis pain are low-impact activities. Working with a physical therapist is the best way to ensure that you are practicing the best techniques for overcoming your discomfort. There is a long list of home remedies that are said tohelpwitharthritispainaswell,and there issome credibility tosomeof theseconcepts.Forexample, losing weight, exercising regularly, and making some dietary changes such as reducing caffeine and sugar consumption are said to help alleviate pain associated with arthritis. However, before you start making any changes to your lifestyle, it is best to consult with a physical therapist. For more information about how to rid your life of arthritis pain, contact us at 310-376-9222 or 310- 544-7325 visit our website at peakorthopt.com
There is a lot of current research trying to understand what precisely causes arthritis to develop in some people, and not in others. Everyone uses their joints every day, and while it makes sense that so much pressure would cause pain to develop over time, it doesn’t explain why the pain develops when and where it does, and why it happens to some people and not to others. Anti-inflammation and Arthritis One leading form of arthritis treatment is with the useofanti-inflammatorymedication.Certain types of arthritis develop as a result of a build-up of inflammation in the body. Specifically, the tendons and ligaments become inflamed as a result of an internal attack from the immune system, which is typically triggered by some combination of environmental factors. Avoiding certain foods
6 FOODS TO HELP EASE ARTHRITIS PAIN
Relieve Pain In Minutes Try this movement if you are experiencing aches & pains.
1. Broccoli, brussels sprouts and cabbage are part of the cruciferous family and are full of sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. 2. Fattyfish likesalmon, tuna, troutand mackerel are rich in omega-3 fatty acids,whichhelpfight inflammation. Try adding fish to your diet a couple of times a week. 3. Garlic, a member of the allium family, containsa compound called diallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries have an ingredient called anthocyanin that helps with
joint symptoms and also gives this fruit its red color. 5. Tumeric contains a compound called curcumin, used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indiancuisines—particularly curries. 6. Antioxidants inVitaminC mayslow the progression of OA. You can get Vitamin C from strawberries, kiwi, pineapple, or cantaloupe. Avoid supplements with higher doses than65 to85milligrams,asVitamin C can increase the risk of kidney stones in large doses.
Relieves Tight Hips & Thighs PRONE HIP EXTENSION
While lying face down with your legs straight, slowly raise one leg up off of the floor, about 10 inches into the air. Relax and hold for 3-5 seconds before placing leg back down to starting position. Repeat the exercise 6 times on both legs.
Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
S E A S O N A L R E C I P E NO-BAKE CHOCOL ATE PEPPERMINT BALLS
DAVE DINH CPT, LASER SPECIALIST, MASSAGE THERAPIST
MEDICAL MESSAGE Dave is a certified Massage Therapist and Body Worker who believes that receiving regular massage will reduce stress and bring balance into our hectic lives by helping to unwind and relax the mind and body, improving sleep patterns, aiding in learning and memory, and regulating hormones and metabolism. Dave is also a Holistic Personal Trainer from the National College of Exercise Professionals (NCEP) and is our Deep Tissue Laser Specialist in the Redondo Beach clinic. Dave worked as an exercise specialist since 2015. He is very passionate about healing the human body with Massage and Bodywork.
10 tbsp cocoa powder 6 tbsp maple syrup
• 1/4 cup almond butter (use sunbutter for nut free) • 1/4 cup unflavored pea protein powder • ½ tsp peppermint extract • 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy free chocolate chips (optional)
Directions Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/ cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls.
SAMANTHA DOMENICK, PEAK FITNESS DIRECTOR
When coupled with other kinds of physical therapy, medical massage can do a lot of good for your overall health. While muscle relaxation is the best-known benefit of massage, it also helps bring your body into an optimal place of alignment, which can naturally improve your posture. Massage helps boost your immune system’s natural defenses, and specific targeted techniques unbind your muscles to break up scar tissue. Contact us to schedule a massage with our Medical Massage Therapist.
Samantha received her Bachelors in Kinesiology: Pre- Physical Therapy from California State University Dominguez Hills in 2014. With an affinity for all things health and wellness, she is a NASM certified personal trainer and Precision Nutrition coach. Samantha runs the Peak Fitness program in the Palos Verdes clinic. She is also currently enrolled in the Physical Therapy Assistant program at Cerritos Community College.
REGAIN YOUR HEALTH. RECLAIM YOUR LIFE
NOWOPENSATURDAYS RanchoPalos Verdes office from8:00am-12:00pm! PEAK FITNESS MEMBERS CAN BRING A FRIEND IN FOR A FREE TRIAL ON SATURDAYS! Please call (310) 544-7325 to scheduleyour Saturday appointment. MEMBERSRECEIVE: • Initial Fitness Evaluation • Screening by a licensed physical therapist to evaluate any unusual aches, pains and concerns • Individual short and long-term fitness goals • Personal work-out program specifically designed for each member • Exercise supervision by Medical Exercise Specialist • Quarterly fitness assessments and program modifications Sign up to be a Peak Fitness Member in our Rancho Palos Verdes location today. Call (310) 544-7325 to schedule your complimentary assessment. Peak Health & Fitness is supervised gym facility that caters to patients with chronic medical conditions or general muscle weakness and also serves as a safe and friendly environment for members of the community to work out. Custom/Individualized programs are created and supervised by our Peak Orthopedic Medical Exercise Specialists. Whether you are someone who is trying to get on the road to recovery because of a health issue – including obesity, heart disease, hypertension, diabetes and cancer – or an active individual who wants to get in the best shape you’ve ever been in, trust Peak Fitness to be there for you every step of the way with a highly customized program that gets results. Functional movement assessments for each member are provided to aide in exercises designed to restore normal nerve, joint and muscle function while improving overall mobility, flexibility, and strength.Page 1 Page 2 Page 3 Page 4 Page 5
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